Hey Scott,
Can you rate my workout? I have always the same problem creating a routine and it´s volume. There are many different infos on Youtube and my local gym isn´t providing any useful infos either.
I need to say that I really like to workout 5 days a week, from monday till friday because it´s a very good way to start the day.
So here is my plan, it´s a push,pull,legs / upper,lower body hybrid
Monday Push (Chest, Shoulders, Tirceps)
Bench Press (Barbell) 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)
Incline Bench Press (Dumbell) 3x8
Cable Crossover 3x8
Chest Press (Machine) 3x8
Overhead Press (T-Bar) 3x8
Lateral Raise (Cable) 3x8
Skullcrusher (Barbell) 3x8
Superset with Cable Crunch 3x12 and Triceps Extension (Cable) 3x8
Tuesday Legs
Deadlift 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)
Superset with Bulgarian Split Squat 3x12 and Barbell Hip Thrusts 3x8
Leg Extension (Machine) 3x20
Seated Leg Curl 3x20
Superset with an ab exercise 3x12 and a calf exercise 3x12
another ab exercise
Wendnesday Pull (Back, Biceps)
Assisted Pull Ups 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with less weigth)
T- Bar Row 3x8
Superset with Lat Pulldown 3x8 and Face Pulls 3x12
Reverse Fly (Cable) 3x8
Seated Row (Machine) 3x8
Superset with Bicep Curl (Barbell) 3x8 and Drag Curl (Barbell) 3x8
Incline Curl (Dumbell) 3x8
Thursday Lower Body
Box Squats 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)
Superset with Romanian Deadlift 3x8 and Kettlebell Swings 3x12
Walking Lunges 3x12
Back extension 3x12
Superset with an ab Exercise 3x12 and a calf exercise 3x12
another ab exercise 3x12
Friday Upper Body
Overhead Press (Barbell) 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)
Reverse Lat Pulldown 3x8
Bench Press Barbell Close Grip 2x10
Superset with Seated Wide Grip Row (Cable) 3x8 and Lateral Raises (Dumbell) 3x8
Superset with Chest Fly (Cable) 2x20 and Face Pulls 2x12
Superset with Skullcrusher (Dumbell) 3x8 and Biceps Curl (Dumbell) 3x8
An ab exercise 3x12
That´s it. I hope you can help me so I finally have a benchmark.
I really enjoy your content and I wish you even more sucess!